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Glute Bridge One Leg on Bench

Glute Bridge One Leg on Bench

The Glute Bridge One Leg on Bench is a fantastic exercise that targets the gluteal muscles, also known as your booty! This exercise specifically hones in on one leg at a time, requiring activation and strength from your glutes to maintain proper form and stability. The added challenge of elevating one leg on a bench further intensifies the workout, making it a go-to exercise for those looking to sculpt their glutes. By performing the Glute Bridge One Leg on Bench, you can enhance not only the aesthetic appeal of your backside but also improve your overall lower body strength and stability. This exercise can be a great addition to any workout routine, whether you are a beginner or a seasoned fitness enthusiast. Engaging your glute muscles can have a positive impact on your posture, as well as alleviate any potential imbalances or weaknesses in the lower body. It also aids in better functional movement patterns and can improve performance in other activities such as running, jumping, and even daily tasks like walking up stairs. So, if you're looking to strengthen, tone, and shape your glutes, the Glute Bridge One Leg on Bench is a must-try exercise that you can easily incorporate into your home or gym workout routine. Get ready to feel the burn and see the results!


  • Lie on your back on the floor with your feet flat on the ground and your knees bent.
  • Place one foot on top of a bench, keeping your knee bent at a 90-degree angle.
  • Extend your other leg straight up towards the ceiling.
  • Engage your core and glutes, and press through your heel to lift your hips off the ground until your body forms a straight line from your shoulders to your knees.
  • Hold for a brief pause at the top, squeezing your glutes.
  • Slowly lower your hips back down to the starting position.
  • Repeat for the desired number of repetitions, then switch legs.

Tips & Tricks

  • Engage your core muscles throughout the exercise to maintain stability and prevent excessive arching of your lower back.
  • Focus on squeezing your glutes tightly at the top of the movement to maximize muscle activation.
  • Make sure to keep your non-working leg straight and in line with your body to maintain proper alignment.
  • Increase the intensity of the exercise by using a higher bench or platform.
  • Perform the exercise slowly and with control, emphasizing the mind-muscle connection.
  • Incorporate glute activation exercises into your warm-up routine before attempting the Glute Bridge One Leg on Bench.
  • Gradually progress in difficulty by adding resistance, such as using a weighted vest or holding a dumbbell on your hips.
  • Listen to your body and avoid any pain or discomfort. If something doesn't feel right, consult with a fitness professional or modify the exercise.
  • Consider integrating glute-strengthening exercises, such as lunges and squats, into your overall workout routine for balanced lower body development.
  • Remember to breathe steadily throughout the exercise, inhaling during the descent and exhaling during the ascent.

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